Although people tend to judge their body based on the image staring back at them in the mirror, sometimes it is the areas you can’t see that need the most work. In this case, we’re talking specifically about back fat, or the rolls that exist on your torso’s backside, affecting your profile’s rear view and potentially hurting your self-esteem.

How do you get rid of back fat? Here are three effective solutions:

#1: Exercise Regularly

The key to losing your back fat is to exercise regularly. This increases your metabolism so that you start to burn the excess fat that is sitting on your back, as well as reducing your fat overall, thereby improving your body’s total physique. Ideally, you want to get 30 minutes of exercise most days of the week. Pick activities you enjoy so that exercise is more pleasurable, thus increasing the odds that you will stick to it consistently.

#2: Build Muscle

The more muscles you build in your back, the less likely back fat will be a problem for you thanks not only to the increased definition, but muscle burns more energy than fat. A few great upper and lower back exercises to consider that can provide positive results include dead lifts, pushups, rowing motions, and lateral raises. Engaging in these types of moves regularly can help build muscle, thereby ridding you of your unsightly back fat.

#3: HIIT

HIIT, or high intensity interval training, is also great at helping you get rid of back fat. In fact, it is great at helping you get rid of all kinds of fat! So, add this particular training technique to your regular exercise program and get ready to say goodbye to your back fat for good.

What exercises do you do to reduce your back fat?